Paleo Diet – CrossFit EXP

Saturday 12.15.2018

December 14, 2018SiteplicityCrossFit WodCFEXP, CrossFit, CrossFit 978, Fitchburg, Leominster, Paleo Diet, REEBOK CrossFit, Ultimate FitCamp, Weight-loss, workout0

WORKOUT OF THE DAY STRENGTH: NONE WOD: (The RUNS!) 800m run 40 burpees 40 Hang Power Cleans 600m run 30 burpees 30 Power Cleans 400m run 20 Burpees 20 Front Squats 300m run 15 Burpees 15 Squat Cleans 200m run 10 burpees 10 Thrusters L1-95/65 L2-75/55 L3-65/35 40min Cap

Thursday 11.22.2018 Happy Thanksgiving

November 21, 2018SiteplicityCrossFit WodBootCamp, Challenge, CrossFit 978, CrossFit EXP, CrossFit Games, Fitchburg, Leominster, Lunenburg, Paleo Diet, Weight-loss0

Happy Thanksgiving to all our EXP Members, Friends and Family! We have no scheduled classes today but we encourage you to go out for a run, do a quick at home workout or just take a rest day and spend good quality time with family. Enjoy! – Your EXP Coaches WORKOUT OF THE DAY STRENGTH:...

Friday 08.03.2018

August 2, 2018SiteplicityCrossFit WodCFEXP, Challenge, CrossFit 978, CrossFit EXP, CrossFit Wachusett, Lunenburg, Nutrition, Paleo Diet, Running, workout0

WORKOUT OF THE DAY STRENGTH: Power Snatch 3.3.3.3.3 Building WOD (Mary) 5 HSPUs 10 Pistols 15 Pull-ups 20min AMRAP L1- rx’d L2- 10 Strict Press 95/65, 10 Lunges with BB, Jump pull-ups L3- 10 Strict Press (75/35), 10 B Squats w/ BB, 15 V-rows.

Sunday 07.08.2018

July 7, 2018SiteplicityCrossFit WodBootCamp, CrossFit, Health Club, Paleo Diet, Throwdown, Vacation workouts, Weight-loss, workout0

WORKOUT OF THE DAY: WOD: [ OPEN GYM ] Come on in and make up a workout from the past week or work on a goat. Open gym hours are 7am -8:45 am.

Thursday 07.05.2018

July 4, 2018SiteplicityCrossFit WodCFEXP, CrossFit, CrossFit 978, CrossFit EXP, CrossFit Games, CrossFit Wachusett, Nutrition, Paleo Diet, Performance, Weight-loss0

WORKOUT OF THE DAY STRENGTH: NONE WOD: (Great Dane) Partner Wod- 2x 150m Walking Lunge while other does ME KBS 2x 300m Sandbag carry (60/40) while other rows for ME cals 2x 300m F Carry (53/35 Kbs) while partner bikes ME Cals -Score is overall time minus total reps (in sec) of KB+Cals (row)+Cals (Bike) 40min...

Wednesday 05.30.2018

May 29, 2018SiteplicityCrossFit WodBoot camp, CFEXP, CrossFit EXP, CrossFit Games, Health Club, Leominster, Lunenburg, Paleo Diet, Sterling, Weight-loss0

WORKOUT OF THE DAY STRENGTH: Pistol progressions – Step-downs – to target -BW 5 reps/ side x 5 sets WOD: (Tangerine) 40 D-unders 20 Back Rack Lunges (10/side) 20 Bent over rows 20 P Presses x 4 Rds L1-95/65 L2/M-65/45 L3-singles x2, 45/35 16min Cap

Sunday 05.20.2018

May 19, 2018SiteplicityCrossFit Wod30 day squat challenge, BootCamp, CFEXP, CrossFit Games, CrossFit Kids, EXP Kids, Paleo Diet, Paleo Nutrition, Ultimate FitCamp, workout0

WORKOUT OF THE DAY: WOD: [ OPEN GYM ] Come on in and make up a workout from the past week or do 18.3 Open gym hours are 7am -8:45 am.

Wednesday 05.16.2018

May 15, 2018SiteplicityCrossFit WodBoot camp, CFEXP, Challenge, Fitchburg, Paleo Diet, Sterling, Ultimate FitCamp, Weight-loss0

WORKOUT OF THE DAY STRENGTH: DB Wt Step-up 6/ side x 5 sets WOD: (Supplemental) 30 Wall Balls 30 Kettle Bell Swing 30 Medicine Ball Sit-ups (Feet anchored w/ KBS) x 3 Rds L1- 30/20, 70/53,MB sit-up L2- 20/14, 53/35, no MB for sit-up L3- 10/6, 35/18, 1/2 the reps of sit-ups

Wednesday 01.24.2018

January 23, 2018SiteplicityCrossFit WodBoot camp, CFEXP, Challenge, CrossFit, CrossFit EXP, CrossFit Games, Fitchburg, Leominster, Lunenburg, Paleo Diet, Performance, Sterling, Weight-loss0

WORKOUT OF THE DAY STRENGTH: Build to heaviest – 3 power cleans + 3 Push Jerks -getting all 3 power cleans than doing all 3 push Jerks WOD(Sunshine Slaw) 20/15 cal Bike 10 Squat cleans x 3 Rds L1- 185/125 L2- 15/12 cals, 135/ 85 L3- 12/10 cals, 65/ 35 15mins

Monday 01.22.2018

January 21, 2018SiteplicityCrossFit WodChallenge, CrossFit, CrossFit 978, CrossFit Games, CrossFit Leominster, Fitchburg, Leominster, Lunenburg, Nutrition, Paleo Diet, Sterling, Weight-loss0

WORKOUT OF THE DAY STRENGTH: F Squat 1.1.1.1. Building, then take 70% of 1rm for 1 ME set WOD(Christine) *Whole Life challenge Fitness test* 3 rounds of- 500m row or 30/20 cal bike 12 DLs 21 Box jumps L1- Bodyweight DL, 24/20″ L2/M- 135/95, 20/14″ L3- 400m/15 cals, 95/55, 14″ step ups * WLC- make...

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